Raising and lowering the upper body with raised legs in a supine position (trunk bend) ► feet elevated reverse crunch

Individual work

Lie on your back, legs bent and raised off the floor, arms outstretched in extension of the body flat on the floor (pointing forwards) or place your hands under your buttocks with your arms slightly bent, raise your legs (bring your knees to your chest) and possibly push them slightly upwards (the angle of the legs remains practically identical, movement takes place in the hips, legs point forwards diagonally upwards), then lower your legs back to the starting position.

Attention:
Do not lower your legs completely (constant tension).

Lighten:
Lower your legs completely after each exercise; only raise and lower your legs (without pushing them slightly upwards).

Harden:
Additional weight.

2 weight cuffs/1 (medicine) ball ► Make the exercise more difficult